Coping Strategies

What Is Coping?

Coping refers to the thoughts and behaviors you use to manage the demands of chronic pain. While you can't always control your pain, you can develop skills to handle it better. Research shows that effective coping can significantly improve quality of life, even when pain persists.¹

Active vs. Passive Coping²

Active Coping (More Helpful)

Taking steps to manage pain
Staying engaged in activities
Using relaxation techniques
Problem-solving
Maintaining social connections

Passive Coping (Less Helpful)

Withdrawing from activities
Relying only on medications
Depending on others to help
Wishful thinking alone
Avoiding all discomfort

Cognitive Strategies³

Reframing

Challenge unhelpful thoughts
Find more balanced perspectives
"This is hard" vs "I can't handle this"

Acceptance

Acknowledge pain without fighting it
Focus on what you can control
Doesn't mean giving up

Attention Management

Distraction techniques
Focus on engaging activities
Mindful awareness

Behavioral Strategies

Pacing

Balance activity and rest
Avoid boom-bust cycles
Consistent activity levels

Staying Active

Gentle exercise
Meaningful activities
Social engagement

Relaxation

Deep breathing
Progressive muscle relaxation
Guided imagery

Emotional Strategies

Express feelings appropriately
Seek support from others
Self-compassion
Manage depression and anxiety
Find meaning and purpose

Building Your Toolkit

Try different strategies
Note what works for you
Have multiple tools available
Different situations need different approaches
Practice regularly

When Coping Alone Isn't Enough

Seek professional help
Pain psychology/counseling
Pain management programs
Support groups
No shame in needing help

References

Jensen MP, Turner JA, Romano JM, Karoly P. Coping with chronic pain: a critical review of the literature. Pain. 1991;47(3):249-283.
Snow-Turek AL, Norris MP, Tan G. Active and passive coping strategies in chronic pain patients. Pain. 1996;64(3):455-462.
Keefe FJ, Rumble ME, Scipio CD, et al. Psychological aspects of persistent pain: current state of the science. J Pain. 2004;5(4):195-211.